02/28/07 Workout of the Day (WoD)

Rest Day.

Congratulations go out to Lee Crompton your bodyweight Clean and Jerk is the newest addition to our Trophy Case.

02/27/07 Workout of the Day (WoD)

Front squat:

3 - 3 - 3 - 2 - 2 - 1 - 1 - 1 - 1 reps

Push for new 1RM.

Please feel free to post load to comments.

02/26/07 Workout of the Day (WoD)

From CrossFit HQ:

"Josh"
For time:

• 95 pound Overhead squat, 21 reps
• 42 Pull-ups
• 95 pound Overhead squat, 15 reps
• 30 Pull-ups
• 95 pound Overhead squat, 9 reps
• 18 Pull-ups

Please feel free to post time to comments.

Enlarge image
SSG Joshua Hagar, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

02/25/07 Workout of the Day (WoD)

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Please feel free to post total to comments.

02/24/07 Workout of the Day (WoD)

Rest Day.

02/23/07 Workout of the Day (WoD)

Snatch Progressions:

5 rounds of 5 reps of each of the following:

• Snatch Pull
• Overhead Squat
• Heaving Snatch Balance
• Drop Snatch

Then 6 sets of 3 reps:

• Snatch

Please feel free to post load and results to comments.

02/22/07 Workout of the Day (WoD)

"Barbara"

Five rounds, each for time of:

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Squats

Rest precisely three minutes between each round.

Please feel free to post time for each of five rounds to comments.

02/21/07 Workout of the Day (WoD)

Squat

3 - 3 - 3 - 2 - 2 - 1 - 1 - 1 - 1

Push for a new 1RM

Please feel free to post load to comments.

02/20/07 Workout of the Day (WoD)

Rest Day.

02/19/07 Workout of the Day (WoD)

Every minute on the minute for 30 minutes perform the following:

• 16 Single Arm KB Swings
• 12 Push Ups

Please feel free to post results to comments.

02/18/07 Workout of the Day (WoD)

Squat

5 - 5 - 5 - 5 - 5

Build to a new 5RM

Please feel free to post load to comments.

02/17/07 Workout of the Day (WoD)

For time, 21 - 18 - 15 reps of the following:

• Box Jumps
• Push Ups
• Squat Thrusts
• Push Jerk

Please feel free to post load and time to comments.

02/16/07 Workout of the Day (WoD)

Rest Day.

Reminder!
Steel City CrossFit is proud to host the Tactical Strength Challenge on March 3rd 2007. The Tactical Strength Challenge is an outstanding test of your strength, power, and endurance. If you think you have what it takes, that you you're seriously fit, we hope to see you here! Weigh-ins are at 11:30 Lifting starts at 12 noon. No late registrations will be accepted. Come out and get involved!

Also, Monday is your Last chance for tickets to the Regency Boxing card on February 23rd at the Hamilton Convention Center. Come watch your coaches compete - maybe cheer when they get hit if you're looking for a little payback ;) It will be an exciting night of competition with at least 10 bouts (7 featuring Regency Boxers) beginning at 7:30pm.

02/15/07 Workout of the Day (WoD)

Complete the following for time:

• Row 500m
• 21 Clean and Jerk
• Row 500m
• 15 Clean and Jerk
• Row 500m
• 9 Clean and Jerk

Please feel free to post load and time to comments.

02/14/07 Workout of the Day (WoD)

Deadlift

3 - 3 - 3 - 3 - 3 - 3 - 3

Build to a new 3RM.

Please feel free to post load to comments.

02/13/07 Workout of the Day (WoD)

Due to popular demand here is some pracitece for the events in the TSC.

"Rita"

• Row 500m
• 21 KB Snatches
• Row 1000m
• 21 Bodyweight Deadlifts
• Row 500m
• 21 Pull Ups

Please feel free to post load and time to comments.

Also more congrats to Esther - she is featured on the CrossFit.com Affiliate page - Way to go!

02/12/07 Workout of the Day

Rest Day.

Check out our first client Muscle Up.


Congrats Esther, you rock!

Also, more (slightly less) exciting news!
The main website has been updated with some new pages and content. We have a new EVENTS section which highlights upcoming events like the Tactical Strength Challenge and Regency's "Civic Disobedience" Boxing Show. We also have a TROPHY CASE section where we showcase some challenges and those who have completed them (ps Esther that means you!).

02/11/07 Workout of the Day (WoD)

Welcome to the Filthy Fifty.
Complete the following for time. Be sure to finish all 50 reps of each exercise, in order, before moving on to the next exercise.

• 50 Box jump, 24 inch box
• 50 Jumping pull-ups
• 50 Kettlebell swings, 55lbs
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, 45 pounds
• 50 Back extensions
• 50 Wall ball shots, 20 pound ball
• 50 Burpees
• 50 Double unders

Please feel free to post time to comments.

02/10/07 Workout of the Day (WoD)

Back Squat

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps

Push for a new 1RM.

Please feel free to post load and time to comments.

02/09/07 Workout of the Day (WoD)

Complete as many rounds as possible of the following triplet in 20 minutes:

• 15 Wall Ball
• 9 Pull Ups
• 12 Overhead Squats

Please feel free to post load and # of rounds to comments.

02/08/07 Workout of the Day (WoD)


Rest Day.

Exciting News!

Steel City CrossFit is proud to host the Tactical Strength Challenge on March 3rd 2007. The Tactical Strength Challenge is an outstanding test of your strength, power, and endurance. If you think you have what it takes, that you you're seriously fit, we hope to see you here! Weigh-ins are at 11:30 Lifting starts at 12 noon. No late registrations will be accepted.

Monday is your Last chance for tickets to the Regency Boxing card on February 23rd at the Hamilton Convention Center. Come watch your coaches compete - maybe cheer when they get hit if you're looking for a little payback ;) It will be an exciting night of competition with at least 10 bouts (7 featuring Regency Boxers) beginning at 7:30pm.

02/07/07 Workout of the Day (WoD)

Deadlift

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps

Push for a new 1RM.

Please feel free to post load and time to comments.

02/06/07 Workout of the Day (WoD)

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Today we are doing a five round version. The stations are:

• Wall-ball: 20 pound ball, 8 ft target. (Reps)
• Deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

02/05/07 Workout of the Day (WoD)

Time for some Lunge Therapy. Focus on keeping both legs bent, feet about hip width, weight on the heel of the front foot.

3 rounds for time of the following series:

• 16 Backwards Lunges
• 16 V-Ups
• 16 Forward Lunges
• 16 Push Ups
• 16 Step Up Lunges
• 16 Windshield Wipers
• 16 Jumping Lunges
• 16 Pull Ups

02/04/07 Workout of the Day (WoD)

Rest Day.

Tickets are now available for a fantastic night of boxing at the Hamilton Convention Center Friday February 23rd starting at 7:30.

02/03/07 Workout of the Day (WoD)

Complete the following for time:

• Row 500m
• 50 Turkish Get Ups
• 50 Box Jumps
• 50 Dead Lifts
• 50 Push Ups
• 50 Pull Ups
• Row 500m

Please feel free to post load and time to comments

02/02/07 Workout of the Day (WoD)

"Jackie"
Complete the following for time:

• 1000 meter row
• Thruster 45 lbs (50 reps)
• Pull-ups (30 reps)

Please feel free to post time to comments.

02/01/07 Work Out of the Day (WoD)

Snatch
5 - 5 - 5 - 5 - 5

Push for new 5rm. Focus on pulling yourself under the bar.
Please feel free to post load to comments.